Protein powder is a quick and effective way to nourish your body, which is why so many people use it for various reasons. From building muscle mass, losing weight, improving sports performance, to enhancing overall wellness, protein powder is a great solution!

However, not all protein powders are created equal.

Some can cause digestive problems like stomach cramps, bloating, and frequent trips to the bathroom. So if your protein powder is causing stomach problems, it’s worth paying attention to it. You might be drinking it too soon after a workout, it may contain lactose, sugar, or sweeteners.

So here’s a few things to pay attention to if you want to use protein powder without side-effects:

What’s in Your Protein Powder?

The way your protein shake is processed could make a difference between whether it’s easily digestible or not.

If you’re experiencing gas, bloating, nausea, and diarrhea, it could be because you’re lactose intolerant. If this is the case, your body will be struggling to digest your shake’s milk protein properly. Primary lactose intolerance is the most common type. It occurs when your small intestine produces insufficient lactase (a digestive enzyme) to digest lactose. If you’re experiencing side effects from your protein shakes, try a non-dairy protein alternative or a whey protein isolate.

If lactose intolerance is not your problem, it could be the artificial sweeteners in your protein powder that are making you sick. Many popular protein powders contain artificial sweeteners to lower their calorie content and make them more palatable. 

Unfortunately, they’re not as healthy as you may think. Some artificial sweeteners can upset the balance of your gut bacteria and cause nausea and other digestive problems.

Artificial sweeteners can also cause gas, bloating, and diarrhea. Some artificial sweeteners can upset the balance of your gut bacteria and cause nausea and other digestive problems.

When and How to Use Your Protein Powder

If you drink your protein shake after a workout, there’s no need to be in a hurry.

Recent research shows that your anabolic window is much longer than 30 minutes. In fact, it may make little difference whether you drink your shake before, during, or after exercise; you can still reap the same benefits.

If you drink your protein shakes too quickly, they can cause nausea, and particularly after a workout. This is because, during exercise, your blood is pumping into your muscles rather than your digestive tract. So drinking your shake too soon after a workout or too quickly can upset your stomach.

Give yourself time and sip it slowly instead.

Choosing the Right Protein Powder

If you want to get all the benefits from protein shakes without the pain, the solution is Low-FODMAP protein powder.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are sugars that are not easily absorbed by the small intestine (causing cramps, diarrhea, and other stomach problems).

A low-FODMAP protein powder doesn’t contain these sugars, making it much easier to digest. For example:

Whey protein isolate

Sprouted brown rice protein

Pea protein

Soy protein

Egg protein

Hemp protein

Sacha Inchi protein

Sunflower protein

Casa de Sante low FODMAP certified protein powders are lab tested and scientifically shown no to cause gas, bloating or digestive distress. They are low carb, all natural, gluten free, lactose free and soy free, without artificial sweeteners.

Can protein powder upset your stomach